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When our emotions are in a heightened state our whole body can feel it. Helping to relax the body can also help to relax the mind. Tensing and releasing muscles is one more method to help us become more aware and mindful of ourselves, our bodies. As you tighten or squeeze each set of muscles, try to concentrate all of your intense feelings in that area. As you slowly release the muscles, also blow out your breath like you are blowing away pieces of what is weighing on your mind, in your thoughts.
When our emotions are in a heightened state our whole body can feel it. Helping to relax the body can also help to relax the mind. Tensing and releasing muscles is one more method to help us become more aware and mindful of ourselves, our bodies. As you tighten or squeeze each set of muscles, try to concentrate all of your intense feelings in that area. As you slowly release the muscles, also blow out your breath like you are blowing away pieces of what is weighing on your mind, in your thoughts.
* Find a comfortable spot to sit or lay down (this can be done when all alone or surrounded by people, you may even be at school or work)
* Find a comfortable spot to sit or lay down (this can be done when all alone or surrounded by people, you may even be at school or work)
* Start with your feet - squeeze the muscles in your feet for 5 seconds and then slowly relax, then repeat (try wiggling your toes as you release your muscles and your breath)
* Start with your feet - squeeze the muscles in your feet for 5 seconds and then slowly relax, then repeat (try wiggling your toes as you release your muscles and your breath)
* Move to your calves - squeeze the muscles for 5 seconds and slowly release, then repeat
* Move to your calves - squeeze the muscles for 5 seconds and slowly release, then repeat
* Next are your thighs - squeeze the muscles in your thights for 5 seconds and then slowly release, then repeat
* Next are your thighs - squeeze the muscles in your thights for 5 seconds and then slowly release, then repeat
* Move on to your hips and buttocks - squeeze your muscles for 5 seconds and slowly release, then repeat (it may help to straighten your legs to help squeeze these muscles)
* Move on to your hips and buttocks - squeeze your muscles for 5 seconds and slowly release, then repeat (it may help to straighten your legs to help squeeze these muscles)
* Focus next on your abdomin and chest - squeeze all of these muscles for 5 seconds and then slowly release, then repeat (make sure to focus on blowing out your breath as you release your muscles here)
* Focus next on your abdomin and chest - squeeze all of these muscles for 5 seconds and then slowly release, then repeat (make sure to focus on blowing out your breath as you release your muscles here)
* Pay attention next to your hands and arms - make your hands into fists and draw your arms close to your body as you squeeze your fists and arms for 5 seconds and slowly release, letting your arms and fingers dangle by your sides, then repeat
* Pay attention next to your hands and arms - make your hands into fists and draw your arms close to your body as you squeeze your fists and arms for 5 seconds and slowly release, letting your arms and fingers dangle by your sides, then repeat
* Almost there, focus now on your shoulders - raise your shoulders and squeeze those muscles for 5 seconds and then slowly release, lowering your shoulders and rolling them backward and forwards a couple times, then repeat
* Almost there, focus now on your shoulders - raise your shoulders and squeeze those muscles for 5 seconds and then slowly release, lowering your shoulders and rolling them backward and forwards a couple times, then repeat
* Finally, move to your face - scrunch your face muscles, squeezing for 5 seconds and slowly release, blink your eyes a few times and stretch open and close your mouth, then repeat (You can repeat the whole thing in reverse to help further relieve tension and stress.)
* Finally, move to your face - scrunch your face muscles, squeezing for 5 seconds and slowly release, blink your eyes a few times and stretch open and close your mouth, then repeat (You can repeat the whole thing in reverse to help further relieve tension and stress.)
* When you have worked through your whole body, take a slow deep breath in to the count of 5 and slowly blow out to the count of 5
* When you have worked through your whole body, take a slow deep breath in to the count of 5 and slowly blow out to the count of 5
- Adapted from Big Life Journal
Tense and release of muscles can be used in most places. You do not have to be alone and in your bed. The idea is to take a moment to focus on yourself to help relieve intense feelings and thoughts, helping produce a calmer state to gather ideas and create a more positive outcome. We may not have control over what is happening around us, but we do have control over how we respond to it.
Tense and release of muscles can be used in most places. You do not have to be alone and in your bed. The idea is to take a moment to focus on yourself to help relieve intense feelings and thoughts, helping produce a calmer state to gather ideas and create a more positive outcome. We may not have control over what is happening around us, but we do have control over how we respond to it.
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